Wednesday
Warm-up
Warm-up
2 minutes Rowing Running Biking
Over All Body Activation
Over All Body Activation
EMOM 6:
Min. 1 | :45 row (slow)
Min. 2 | 8 RDL + 8 upright rows BB
Min. 3 | :45 row (moderate)
Min. 4 | 8 RDL + 8 presses
Min. 5 | :45 row (hard)
Min. 6 | 8 x (1 muscle clean and 2 presses)
Warm-up
Warm-up
PRE-WORKOUT SKILL
3 sets:
:20 plank hold (push-up position)
10 push-ups
5 piked push-ups
– Rest 1:30 between sets.
3 sets:
:20 plank hold (push-up position)
10 push-ups
5 piked push-ups
– Rest 1:30 between sets.
PUSH PRESS POINTS OF PERFORMANCE
3 Dip and hold
3 Dip-drive, slow smooth down.
3 Dip-drive, fast
3 Push press
3 Top-to-top push press
Warm-up
Warm-up
PUSH PRESS BUILDUP
3 sets: Every 90 second
5-7 push presses (building)
– Rest :30-1:00 between sets.
PRIMER ROUND
1-2 sets:
120/150-m row (sprint)
5 push presses (workout weight)
Metcon
Metcon (Time)
RX
4 rounds for time:
400/500-m row
15 push presses (95/135 lb)
4 rounds for time:
400/500-m row
15 push presses (95/135 lb)
INTERMEDIATE
4 rounds for time:
400/500-m row
15 push presses (65/95 lb)
BEGINNER
4 rounds for time:
300/400-m row
15 push presses (35/45 lb)
Cool Down
Accumulate:
1:00 banded shoulder stretch/side
1:00 couch stretch/side
1:00 banded shoulder stretch/side
1:00 couch stretch/side
Finish in 12:00-17:00.
Use a heavier barbell for reps in the workout.
Maintain sets of 7+ on the barbell.
Spend no more than 2:30 on the row.